MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016

Size: px
Start display at page:

Download "MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016"

Transcription

1 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 6-10 June 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Snatch 4x3 Push Press 4x2 Conditioning - Choose One: Hang Power Clean 4x3 KB Swings 4x10 Floor Slide 3x10 Q-Ped Lat Mob 3x5e Aerobic - Heart Rate < 150 bpm HK Lateral Groin Mob 3x10e Childs Pose 3x15s Close Grip Bench 6x5 Box Squat 3x3/1x min Run Military Press 4x5 BB Reverse Lunge 4x5e x BW - Fast Reps 90s rest FFE Stretch 3x15s 3-1-2k Swim or Fin Foam Roll Lats/T-Spine 3x30s KB Turkish Get Up 3x2e SL RDL 4x5e Chin Up 4x5 Anaerobic - Heart Rate > 160 bpm BB RDL 4x5 BB Pendlay Row 4x6 Push Up 3x5 DB Step Up 3x8e 1-5 x 800-m Run (3 min rest) SA DB Bench Press 3x8e Box Pistol 3x6e 5 sec neg/5 sec hold HK Pallof Press 3x5e 2-10 x 100-m Swim (2 min rest) 3-5 x 500-m Row (2 min rest) SL Bench Hip Thrust 3x8e Strict Pull Up 2xME Leg Curl (machine/sb/trx) 3x10 SA DB Row 3x8e 4 - Circuit - 2 rounds of: Straight Leg Raise 3x15 Side Plank Rotations 2x10e BB Roll-out 3x10 10# Lat Lunge 3x8e 30 Abmat Sit Up, 400-m Run 20 Burpees, 400-m Run 10 Tire Flips, 400-m Run 20 Push Ups, 400-m Run Conditioning/Finisher Conditioning/Finisher 30 Squats, 400-m Run Conditioning/Finisher Conditioning/Finisher 5 Rounds of: Loaded Carries - 1 KB: 6 x 200-m Run (90 sec rest) BB Curl 21's - 2 rounds: 5 Power Clean (95-135#) 100-m Farmers Carry (each arm) 7 bottom half reps 100-m Run 100-m Front Rack Carry (each arm) 7 top half reps 1 min Rest 100-m OH Carry (each arm) 7 full reps *One of these options can be performed Saturday or Sunday as an additional day of training Box Squat+ set - perform a max rep set with a weight that allows for 2-5 reps 2 reps - weight used divided by 0.97

2 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company June 2016 MONDAY TUESDAY Wednesday Thursday Box Jump 4x3 Hang Power Snatch 4x3 Conditioning - Choose One: Push Press 4x2 Hang Power Clean 4x3 High Plank Alt Arm Reach 3x5e Foam Roll Lats/T-Spine 3x30s Aerobic - Heart Rate < 150 bpm 90/90 Arm Circles 3x5e KB Windmill 3x3e Power Clean 6x2 Weighted Pull Up 5x min Run BB Bench Hip Thrust 4x8 BB Bent Row 4x8 1 set every 2 min Bench Lat Stretch 4x15s 3-1-2k Swim or Fin TRX Row & Rotate 3x10 Q-Ped Lat Mob 3x5e DB Bench Press 4x3 BB Step Up 4x5e Anaerobic - Heart Rate > 160 bpm Alt DB Incline 4x5e Pisotl (reg/trx/band) 4x3e 3 sec neg/xplosive up Goblet Squat w/press Out 3x5 1-5 x 800-m Run (3 min rest) Band Pull Apart 3x10 Strict Chin Up 3xME MB Shot Toss 3x3e 2-10 x 100-m Swim (2 min rest) DB Bench Pull 3x8 3-5 x 500-m Row (2 min rest) SL KB RDL 3x8e 10# Lateral Lunge 3x8e Russian Lean 3x5 45# OH Walking Lunge 3x10e 4 - Circuit: Diamond or MB Push Up 3x20 Alt DB Curl 3x6e TRX Skull Crusher 3x10 Little Bigs 3x15 2 rounds of: Face Down Plank 3x30s DB Lateral Raise 3x m Run 20 Swings/Slams/Sit Ups then 2 rounds of: Conditioning/Finisher Conditioning/Finisher 400-m Run Conditioning/Finisher Conditioning/Finisher PRE-LIFT: 5 rounds of: 10 Clap Push Up/Pull Up 25m Heavy Sled Push or Object Pull 8 rounds of: 6 x 10-y Get Up Sprint Every 90 sec complete: then 2 rounds of: 2 Box Jump (36") 2 Deadlift (185#) 1 rep every 30 sec 25-m Farmers Carry (70#) 200-m Run 45 sec rest 4 Burpees 90 sec rest 25-m Shuttle Run (2x down/back) 10 Burpees 8 rounds or fail to make box jump 8 Lunge Jumps (4e) 6 x 10-yd HK Lateral Get Up Sprint *One of these options can be 45 sec rest 1 rep every 30 sec performed Saturday or Sunday *Pull - sandbag or multiple KB's, 3 R/L as an additional day of training hook a TRX around them and drag! *treat each round like a sprint Perform 2 additional sets as warm up for all barbell exercises 2-3 min rest between sets of strength exercises unless otherwise noted EMOM - Every Minute on the Minute

3 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company June 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Clean 4x3 Hang Power Snatch 4x3 Conditioning - Choose One: KB Snatch Ladder kg Clean Pull/Floor 4x3 Foam Roll Lats/T-Spine 3x30s Toes Elev Flex/Ext 3x5 Aerobic - Heart Rate < 150 bpm unbroken each round Incline Cuban Press 3x8 10e/8e/6e/4e/2e Box Squat 8x2 BB Deadlift 3x3/1x min Run 2 min Rest DB Incline Press 4x5 1.0 x BW EMOM Band Pull Apart 3x k Swim or Fin 2e/4e/6e/8e/10e 5 sec negative Chains optional Lying Glute Mob 3x5e 90/90 Arm Circles 3x5e Anaerobic - Heart Rate > 160 bpm BB Pendlay Row 4x6 Chin Up 4x5 HK SA OH Press 3x8e 1-5 x 800-m Run (3 min rest) DB Bent Arm Pullover 3x8 BB RDL 4x5 Vest/2-KB Step Up 3x10e Leg Curl (machine/sb/trx) 3x x 100-m Swim (2 min rest) DB Lateral Raise 3x10 Q-Ped Groin Stretch 3x15s HK Pallof Press 3-5 x 500-m Row (2 min rest) BB Split Squat 4x5e 4 - Circuit - 4 Rounds of: Side Plank 3x20s 1-DB Skull Crusher 3x8 SA DB Row 3x8e Dips 3x8 800-m Run BB Roll-out 3x10 Lying Knees to Elbows 3x10 SA KB Waiters Clean 3x5e Swings / Squats / Push Ups BB Curl 3x8 release handle and catch Round 1-20 reps MB Side Toss 3x5e the bell in palm Round 2-15 reps Conditioning/Finisher Conditioning/Finisher Round 3-10 reps Conditioning/Finisher Conditioning/Finisher Loaded Carries - 2 rounds: 2 Rounds of: Round 4-5 reps 8 x 100-m Run (1 min rest) 8 min AMRAP: 100-m Farmers (2 KB's or Trap Bar) 500-m Row or 400-m Run 10 KB Swings (24-32kg) 100-m BB Yoke Carry 40 Air Squats 10 Box Jumps (24") 100-m BB Zercher Carry 30 Abmat Sit Ups 20 Push Ups *One of these options can be 10 Pull Ups performed Saturday or Sunday 90 sec rest as an additional day of training Deadlift 3+ set - perform a max rep set with a weight that allows for 2-5 reps 2 reps - weight used divided by 0.97

4 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company 27 June - 1 July 2016 MONDAY TUESDAY Wednesday Thursday Hang Power Snatch 4x3 KB Swing 4x10 Conditioning - Choose One: Push Press 4x2 Hang Power Clean 4x3 Side Plank 3x20s TRX Row & Rotate 3x10 Aerobic - Heart Rate < 150 bpm 90/90 Arm Circles 3x5e Box Jump 3x5 20 min EMOM Bench Press 3x3/1x min Run Front or Back Squat 5x5 BB Bench Hip Thrust 4x8 Even - 2 Power Clean (~80%) Band Pull Apart 3x k Swim or Fin Foam Roll Quads/Glutes 3x30s Little Bigs 3x15 Odd - 1e KB TGU BB Deadlift 2x20 Anaerobic - Heart Rate > 160 bpm BB Bent Row 4x8 Alt DB Bench Press 4x5e Pull Up 4x x body weight 1-5 x 800-m Run (3 min rest) Q-Ped Lat Mob 3x5e Clap Push Up 4x5 DB Walking Lunge 3x8e 90 sec rest 2-10 x 100-m Swim (2 min rest) 3-5 x 500-m Row (2 min rest) Renegade Row 4x5 DB Bent/Lat/Front Raise 3x10e HK SA Band Row 3x10e Alt OH Press 3x8e 4 - Circuit 1-2 rounds of: push up/row R/push up/row L DB Suitcase Shrug 3x10 Leg Curl (machine/sb/trx) 3x m Run TRX Skull Crusher 3x10 KB Wrist Curl 2x20 Sledge Swings 2x10e 70 Double Unders (150 regular) SL KB RDL 3x6e 60 Abmat Sit Up Side Plank Rotation 2x10e 50 Push Ups Conditioning/Finisher Conditioning/Finisher 40 Wall Ball Conditioning/Finisher Conditioning/Finisher PRE-LIFT: BB Curl 10 -->1 30 KB Swings 5 Rounds of: Loaded Carries - 1-KB: 4 x 10-yd Get Up Sprint partner rest 20 Pull Ups 12 BB Thruster (75#) 100-m Farmers Carry (each arm) 1 min Rest 10 Burpee Box Jump 200-m Run 100-m Front Rack Carry (each arm) 4 x 10-yd Lat Get Up Sprint (2 R/L) 800-m Run 90 sec Rest 100-m OH Carry (each arm) 1 min Rest *One of these options can be 4 x Agility (2 R/L) performed Saturday or Sunday *1 rep every 30 sec as an additional day of training Bench Press 3+ set - perform a max rep set with a weight that allows for 2-5 reps 2 reps - weight used divided by 0.97

5 MARSOC WEST MPOTFF HP 1st MRB - Bravo Company Date MONDAY TUESDAY Wednesday Thursday Conditioning/Finisher Conditioning/Finisher Conditioning/Finisher Conditioning/Finisher

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world.

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world. Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with

More information

- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination.

- First 2 weeks will focus on glute activate, core strength, and challenge balance and coordination. Program goals: - Many of these women will not be familiar with weight training. Our goal is to provide a safe training plan, building them from the ground up. - First 2 weeks will focus on glute activate,

More information

Max Effort DAY 2. Strength DAY 3

Max Effort DAY 2. Strength DAY 3 A1 Weighted V-Up 2x25 A2 SB Reverse Hyper 2x25 B1 Trap Bar Deadlift 90sec 1x8, 2x5, 2x3 C1 Trap Bar Deadlift 90sec 1x20 D1 Lat Pull Down Close Grip 90sec 3x12 D2 Glute Ham Raise 90sec 4x8-10 E1 Alternating

More information

The GBB Challenge Pre-Test

The GBB Challenge Pre-Test The GBB Challenge Pre-Test 1A) Max Strict Pull Ups OR Recline Rows* x 3 Sets *If you have to do rows, feet much be directly under the anchor point with straps just above your waist line ***7 Min Time Cap

More information

3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise.

3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise. 3 rounds of: 21/15/9 burpee/squat clean/thruster, Run 400 meter ~ use #35 dumbbell for this exercise. 1,2,3,4,5,6,7,8,910,9,8,7,6,5,4,3,2,1 of Kettlebellswings, 2Pood (32kg) Either AMRAP or For Time (I

More information

Day 3 IWT. Dynamic warm up - 5 min. Hang Snatch drills - 10 min

Day 3 IWT. Dynamic warm up - 5 min. Hang Snatch drills - 10 min Co-ed Challenge: - People have signed up for this challenge to hopefully see a big change in their bodies in 6 weeks. We have programmed the challenge with relatively simple movements. This way, we can

More information

Squat progression to continue strengthening his bottom position and minimize knee valgus as the load increases

Squat progression to continue strengthening his bottom position and minimize knee valgus as the load increases SAM ZAMMUTO Moderate-Level Athlete AREAS OF PRIORITY Building into Opex Winter Classic the first o f December -> Mixed Aerobic Sets to work on breathing and transferability to: task-dependent or time-dependent

More information

Copyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved.

Copyright 2012 by Rob King. Copyright 2012 by Rob King. All rights reserved. Copyright 202 by Rob King Copyright 202 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently or as yet unknown

More information

Gotham forwards...3 day option

Gotham forwards...3 day option Gotham forwards...3 day option Gotham forwards...3 day option Day 1 A) Mobility A1) Bird dog x 10 per side A2) Primal squat sequence x 5 A3) Lunge rotation x 5 per side B) Activation B1) Band Pull aparts

More information

Week of: July 27 th August 2 nd

Week of: July 27 th August 2 nd Week of: July 27 th August 2 nd Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Agility Protocol 1 Single Leg Squats Push up on PB w/ weight vest s Front Twist Throws s Push up

More information

6 Week Accelerated Fat Loss Resistance Program

6 Week Accelerated Fat Loss Resistance Program 6 Week Accelerated Fat Loss Resistance Program A program that works B e y o n d F i t 1 0 2 P a r k L a n e -->You deserve to feel amazing. The next four weeks will push you further than you ve ever thought

More information

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15

Sub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15 Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches

More information

REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM

REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM REINHARDT UNIVERSITY FOOTBALL SIGNEE WORKOUT PROGRAM 2017 This program is to continue upon Weeks 1-4. If you have not begun or finished the first four weeks, please do so before beginning Phase 2. Each

More information

8-Week Functional Resistance Training Program

8-Week Functional Resistance Training Program 8-Week Functional Resistance Training Program Week 1 A) Barbell Behind-the-Neck Walking Lunge: 10-12 alt steps x 4; rest 120-150s B1) Goblet Rear Foot Elevated Split Squat: @40X1; 6-8/leg x 4; rest 30s

More information

A Coach s Guide to Movements and Progressions

A Coach s Guide to Movements and Progressions A Coach s Guide to Movements and Progressions This guide provides coaches with movement progressions and variations for programming. Although this guide is comprehensive, it is certainly not all-inclusive.

More information

Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts.

Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. PHASE 1: STRENGTH ENDURANCE CIRCUIT Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. Exercise Beginner Intermediate Advanced (5 x 5 reps) 1. Glute bridge

More information

COMPETITIVE ~ June 2016 ~

COMPETITIVE ~ June 2016 ~ Sunday, 29 May 2016 Monday, 30 May 2016 Tuesday, 31 May 2016 Wednesday, 01 June 2016 Thursday, 02 June 2016 Friday, 03 June 2016 Saturday, 04 June 2016 Rest Day 1.Snatch 2016 Lurong Summertime Week 3 WOD

More information

Day One in the Weight Room. Teaching Progressions for the Squat and Power Clean

Day One in the Weight Room. Teaching Progressions for the Squat and Power Clean Day One in the Weight Room Teaching Progressions for the Squat and Power Clean From Mark Rippetoe Strength is the most general adaptation. It is acquired most effectively through exercises that produce

More information

SPB Transformation July - October 2017 Table of Contents

SPB Transformation July - October 2017 Table of Contents Table of Contents Introduction & Details..... 2-3 3-Month Calendar 4 Phase 1 Programming.. 5-9 Phase 2 Programming 10-14 Phase 3 Programming. 15-19 Phases 1-3 HIIT Programming... 20-21 1 Introduction &

More information

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,

More information

Copyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved

Copyright 2012 by Meglio Performance Systems & Chad Howse Fitness. All Rights Reserved -1- Strong Like A Warrior Copyright 2012 by Meglio Performance Systems LLC & Chad Howse Fitness. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by

More information

WEEK 6 ACTION STEP TASK SHEET

WEEK 6 ACTION STEP TASK SHEET WEEK 6 ACTION STEP TASK SHEET MODULE 6 - PHASE 2 FITNESS (STRENGTH & POWER) WORKSHEET This week I have learnt: ACTION POINTS 1. Review phase 2 and phase 3 guidelines Depending on your schedule, aim to

More information

Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds

Number 4. Squats jumps for 30 seconds and a 10 second hold at the bottom 4 Rounds 2 Number 1. Jump rope and Mountain Climber 20 seconds of each 10 seconds to transition 5 times Number 2. Seal Jumping Jacks and Spiderman Mountain Climber 20 seconds of each 10 seconds to transition 5

More information

SOFTBALL PERFORMANCE TESTING

SOFTBALL PERFORMANCE TESTING SOFTBALL PERFORMANCE TESTING SOFTBALL--Performance Testing, 5/06/08 Athlete 20 x 5 repeats Broad Jump 300 Yd. Shuttle Band Pull-Ups L-Drill Squat NOTES: :30 rest 6 COD, 2:30 rest Underhand WORKOUTS THRU

More information

No Mercy Phase 4 Copyright Jason Ferruggia

No Mercy Phase 4 Copyright Jason Ferruggia Phase 4 Notes We ll be either maintaining or tapering the volume over the remaining few weeks; NOT increasing it. This is to get you ready to peak for a new max. PLEASE hold back on your 5 s and 3 s. Save

More information

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins.

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins. WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,,

More information

Week 4 (December 23-29, 2013)

Week 4 (December 23-29, 2013) Wednesday Dec. 25th DAY OFF Sunday Dec. 29th DAY OFF Week 4 (December 23-29, 2013) DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Monday Dec. 23rd Tuesday Dec. 24th Thursday Dec. 26th Friday Dec. 27th Saturday Dec. 28th

More information

-Do all work sets of each exercise with the same weight. You are not working up to a rep max on any of these exercises.

-Do all work sets of each exercise with the same weight. You are not working up to a rep max on any of these exercises. Salisbury University Baseball Players, The following is your summer strength and conditioning program. It is an 11 week program divided into four phases. The progression consists of 3 weeks of circuit

More information

4 to 6-6 to 9-2 to 3 Minutes -30 to 40 Minutes -5 to 7 Days

4 to 6-6 to 9-2 to 3 Minutes -30 to 40 Minutes -5 to 7 Days FitCHEM 201 Page 1 FitCHEM 201 Ideology 11:53 AM FitCHEM 201will me a combination of a Max OT Training Series, CrossFit, and Running The initial program will be a 4 week trial. Also this is all that you

More information

Week 2 Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest Power jerk - 65% x 2 x 6; 1 min rest Jerk dip squats with bands - 95% (of jerk) x 2 x 4

Week 2 Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest Power jerk - 65% x 2 x 6; 1 min rest Jerk dip squats with bands - 95% (of jerk) x 2 x 4 Catalyst Classic Squat Wave Cycle This is a 9 week cycle using 3-week waves with a squat emphasis, including some pause squatting, but plenty of classic lifts at pretty heavyweights. Notes: On jerk dip

More information

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate

More information

Swole Sisters 6-Week Program

Swole Sisters 6-Week Program Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing

More information

Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance)

Building Knee F lexion E ndurance ( Bodyweight and lighter loads in aerobic setting, extending out into muscle endurance) CHRIS DETMERING High-Level Athlete AREAS OF PRIORITY Refinement of 1st and 2nd pull in Olympic lifts -> Moving i nto higher p ercentages o f max ONCE m ovement pattern is proficient in non-fatigued setting

More information

COMPETITIVE ~ July 2016 ~

COMPETITIVE ~ July 2016 ~ Sunday, 03 July 2016 Monday, 04 July 2016 Tuesday, 05 July 2016 Wednesday, 06 July 2016 Thursday, 07 July 2016 Friday, 08 July 2016 Saturday, 09 July 2016 Independence Day Pre/Post Class - 1. Snatch Pre/Post

More information

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) A Barbell Back Squat 3 5 3-0-1-0 2 min B Leg Press Super-Set 10 Feet Low & Together. 3 20 3-0-1-0 2 min C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec D Seated

More information

Sinister Strength TravisStoetzel.com Sinister Strength

Sinister Strength TravisStoetzel.com Sinister Strength THE LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance

More information

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY OMEGA PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (A) (A) (D) (D) (B) (B) (E) (E) (C) (C) (F) (F) WEEK 1 & 2 WORKOUT (A) Push Press 4 5+ 3 Minutes Weighted

More information

GENERAL WORKOUT OF THE DAY ~ July 2016 ~

GENERAL WORKOUT OF THE DAY ~ July 2016 ~ Sunday, 03 July 2016 Monday, 04 July 2016 Tuesday, 05 July 2016 Wednesday, 06 July 2016 Thursday, 07 July 2016 Friday, 08 July 2016 Saturday, 09 July 2016 3 Rounds for time of: 21 Walking Lunges with Overhead

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward. Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the

More information

MICHELLE CONRAD S TRAINING SUMMER 2016 STRENGTH AND RUNNING VOLUME BUILD WRITTEN BY TODD NIEF FOR SOUTH LOOP STRENGTH & CONDITIONING

MICHELLE CONRAD S TRAINING SUMMER 2016 STRENGTH AND RUNNING VOLUME BUILD WRITTEN BY TODD NIEF FOR SOUTH LOOP STRENGTH & CONDITIONING MICHELLE CONRAD S TRAINING SUMMER 2016 STRENGTH AND RUNNING VOLUME BUILD WRITTEN BY TODD NIEF FOR SOUTH LOOP STRENGTH & CONDITIONING www.southloopsc.com This is Michelle Conrad s program upon first starting

More information

Scoring: Score is the total reps completed in both portions of the workout.

Scoring: Score is the total reps completed in both portions of the workout. WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell

More information

: Kettlebell Swings, squats. Swim 100m before each round.

: Kettlebell Swings, squats. Swim 100m before each round. H2O WODs: Basics / Beginners: 5 Rnds: Swim 50m, 3 Burpees, 6 Push-ups, 9 Squat 5 Rnds: Swim 50m, 25 Pushups 5 Rnds.: 100m Swim, 20 Push-ups, 20 Sit-ups, 20 Squats 10 Rnds.: 25m Bear-Crawl, 25m Swim 4 Rnds.:

More information

Developing the High School Athlete

Developing the High School Athlete Dorman High School Strength and Conditioning Developing the High School Athlete Eric Cash Major Influences Joey Batson Clemson University John Sisk Georgia Tech Joe Kenn Carolina Panthers Russell Patterson

More information

Day 1. Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps)

Day 1. Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps) Day 1 Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps) 2. Overhead Barbell Press (3 Sets 10 Reps) 3. Back Squat (3 Sets 10 Reps) 4.

More information

Preseason Fitness Cycle 2014

Preseason Fitness Cycle 2014 Preseason Fitness Cycle 2014 Week 1 of 12 April 13 26 - Use a 20 yard distance on field/track Dynamic Warm-up (10 minutes): a. Forward Skip with arm swings out and back b. Diagonal Shuffle forward and

More information

Powerbuilding Phase 5. Everyday Movements

Powerbuilding Phase 5. Everyday Movements Powerbuilding Phase 5 Everyday Movements Monday: 3 x 1 Minute Banded Crunches Tuesday: 100 Decline Crunches Wednesday: 100 Banded Crunches Thursday: 75 Ab Wheels Friday: 3 x 25 Banded Punches (Each Side)

More information

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles

More information

Colorado College. Volleyball Summer Workout 2011

Colorado College. Volleyball Summer Workout 2011 Colorado College Volleyball Summer Workout 2011 Created By: Beau Smith, CSCS Head Strength and Conditioning Consultant 719-314-5583 cctigerstrength@gmail.com Visit for exercise demonstrations. Or contact

More information

RV Boys Soccer Strength Program

RV Boys Soccer Strength Program RV BOYS SOCCER STRENGTH PROGRAM 1 RV Boys Soccer Strength Program from AJ Pickul 732-252-3653 Tenacity Fitness Hard work beats talent, when talent doesn't work hard. -Tim Notke RV BOYS SOCCER STRENGTH

More information

Welcome to FREAK Week ZERO within the 6 Weeks To FREAK Strength / Power Protocol. Week ZERO will serve as a bit of a testing ground to help determine the loads you ll be using within the upcoming weeks

More information

Volleyball Summer Workout 2014

Volleyball Summer Workout 2014 Summer Program Hello Volleyball Team, Welcome to 1 st annual summer conditioning program for Rams Volleyball. As you know the sport of Volleyball is a very explosive and fast paced sport. Every year players

More information

NORCAL MASTERS 2019 WORKOUTS AND STANDARDS

NORCAL MASTERS 2019 WORKOUTS AND STANDARDS NORCAL MASTERS 2019 WORKOUTS AND Uncommon Movements (Borrowed from CrossFit ): Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range

More information

GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES

GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES GREATNESS IS ONLY ACHIEVED THROUGH SACRIFICES Winter Break Workouts Men s Soccer Why you should complete this packet: Training Residuals Here is a table listing how long it takes to detrain some of the

More information

Novice Division SATURDAY

Novice Division SATURDAY Novice Division SATURDAY Event #1 Arena 2 North 25 Calorie Row 15 Clean & Jerk 25 Lateral Bar-Hop Burpees (hand-release) 15 Clean & Jerk 25 Calorie row (Male 95# / Female 63#) Row You may place damper

More information

POWERFIT PERSONALIZED TRAINING PROGRAM

POWERFIT PERSONALIZED TRAINING PROGRAM POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

More information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round

More information

Amateur Division SATURDAY

Amateur Division SATURDAY Amateur Division SATURDAY Event #1 Arena 1 South 4 rounds 20 American Kettlebell Swings (M 53# / F 35#) 15 Box Jump Overs (M 24 / F 20 ) 10 Kettlebell Goblet Squats (M 53# / F 35#) If time expires and

More information

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

Objectives of the Central/Peripheral Method THE STRATEGIC PLAN

Objectives of the Central/Peripheral Method THE STRATEGIC PLAN Objectives of the Central/Peripheral Method THE STRATEGIC PLAN Prioritize Football Specific Movement and Linear Speed With the Understanding That Every Training Component is Essential to the System Build

More information

Arena One. Fitness Fitness Workout 1 = 'Push, Pull, Hang'

Arena One. Fitness Fitness Workout 1 = 'Push, Pull, Hang' WORKOUTS & STANDARDS For event program go here = bit.ly/cup2019program All fitness, inters + most overall events are 10mins: split into 2 scored workouts W1: 0-2mins 30secs (amrap or for time) - 30 secs

More information

UCSD In- Coming Freshman Summer Program

UCSD In- Coming Freshman Summer Program UCSD In- Coming Freshman Summer Program Warm ups A thorough warm up is essential when working out, and is not to be skipped. A good warm up will prepare your body for the workout and will help prevent

More information

Day 2 SAQ. and conditioning

Day 2 SAQ. and conditioning Salisbury University Lacrosse Players, The following is your summer strength and conditioning program. It is a 14 week program broken up into 4 phases which contains lifting, conditioning, and rest days.

More information

NORCAL MASTERS 2018 WORKOUTS

NORCAL MASTERS 2018 WORKOUTS SATURDAY NORCAL MASTERS 2018 WORKOUTS WOD 1: 4RM THRUSTER FROM THE FLOOR IN 4 MINUTES. (Similar to 2014) The bar can rest anywhere but the floor during your FOUR reps. Once you start your complex, the

More information

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2

THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2 THE 30-WEEK D.T.S TRAINING SYSTEM Phase 2 Created by Vince Del Monte 1 of 18 www.vincedelmontefitness.com Week 1: Week 2: Week 3: Week 4: MONDAY: Chest & Back (Tension) MONDAY: Chest & Back (Damage) MONDAY:

More information

HHS FITNESS CENTER-FALL INTO FITNESS

HHS FITNESS CENTER-FALL INTO FITNESS 2014 Community Class Instructor: Bailey Reshel HHS FITNESS CENTER-FALL INTO FITNESS This class will consist of circuit work outs with stations consisting of boxes, bosu balls, stability balls, medicine

More information

Transformation Blueprint: Phase 2

Transformation Blueprint: Phase 2 1 Transformation Blueprint: Phase 2 Planning: Plan your training split for the next 4 weeks. This is designed so you can perform all of the days in order back to back or with days of rest in between. You

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

More information

PART III STRUCTURAL WORK (same weight from week to week)

PART III STRUCTURAL WORK (same weight from week to week) Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as

More information

The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***

The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance

More information

BOBBY MAXIMUS INTRODUCTORY MASS GAIN Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BOBBY MAXIMUS INTRODUCTORY MASS GAIN  Monday Tuesday Wednesday Thursday Friday Saturday Sunday BOBBY MAXIMUS INTRODUCTY MASS GAIN www.bobbymaximus.com DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN 10lbs Dumbbells. is Three Sets, 60sec Work Up to Bench Press 1RM (i.e 10 reps at light

More information

WARM UP STEP TOUCH F

WARM UP STEP TOUCH F WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with

More information

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2 Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max

More information

Starting Strongman 12-week Program

Starting Strongman 12-week Program Starting Strongman 12-week Program This Program is designed for someone that is new or looking to get into strongman and isn t sure how to go about it. Ther e is very little information on Strongman specific

More information

TOP 30 Exercise Tutorials

TOP 30 Exercise Tutorials TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.

More information

3 Month Large Group Personal Training Example Program Design

3 Month Large Group Personal Training Example Program Design 3 Month Large Group Personal Training Example Program Design Month 1 Workout A 45/15 Unilateral Circuit Rope Waves 1 Arm Rope Slam Increase Rope 1 leg 1 arm rope Weight slam KB Roll To Press 1 Arm DB Chest

More information

Bobby Maximus Next Level Mass Gain Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Bobby Maximus Next Level Mass Gain  Monday Tuesday Wednesday Thursday Friday Saturday Sunday DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN each. 50x Pull-up (slow, controlled, no kip, dead hang) 10x10 Bench @ 40-50% Push-Up Maximus : 10x Push-up + 10sec Rest Ten Rounds 50% 10x

More information

Copyright 2013 the Forged Athlete LLC

Copyright 2013 the Forged Athlete LLC THE LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance

More information

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.

Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance. Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt

More information

Hypertrophy Workout Cycle

Hypertrophy Workout Cycle Hypertrophy Workout Cycle John Rusin Contributor EDITOR'S NOTE: Dr. John Rusin is not your run-of-the-mill physical therapist and coach. His vision and knowledge brings together highperformance strength

More information

Breakdown for the ICE Series

Breakdown for the ICE Series Breakdown for the ICE Series Boot Camp Circuit 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic Premixes:

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

NORCAL MASTERS 2017 WORKOUTS WITH EXPLANATIONS AND STANDARDS

NORCAL MASTERS 2017 WORKOUTS WITH EXPLANATIONS AND STANDARDS NORCAL MASTERS 2017 WORKOUTS WITH EXPLANATIONS AND STANDARDS SATURDAY: WORKOUT ONE: STRENGTH Every 60 seconds x 9 rounds Rounds 1-3: 5 Front Squat Rounds 4-6: 3 Thruster Rounds 7-9: 1 Shoulder-to-Overhead

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

More information

SPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy

SPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SPT January 2010 Training This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SAVAGE ONLINE PROGRAMS SPT JANUARY 2010 TRAINING PLEASE SEE BELOW

More information

1. 10-Minute Dumbbell Workout

1. 10-Minute Dumbbell Workout 94 The Diet Detox 10 Workouts by the Fhitting Room Note: All the recommended weights are a suggestion. Depending on your fitness level and experience with these movements, you may need to adjust your weight.

More information

8-Week Body Transformation (Week 1 & 2) #JSohActive

8-Week Body Transformation (Week 1 & 2) #JSohActive 8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)

More information

Zanna Van Dijk s Legacy St. Regis Maldives Workout

Zanna Van Dijk s Legacy St. Regis Maldives Workout Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete

More information

BREMEN WEIGHT ROOM ROUTINE:

BREMEN WEIGHT ROOM ROUTINE: BREMEN WEIGHT ROOM ROUTINE: Ward Weight Room: Pre-Lift General Warm-up: Jumping Jacks x 20, Y-squats x 20, Hug yourself x 10, arm circles front and back WALKING STEP OUT, STEP CATCH-UP, BUTT KICK, POWER

More information

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you

More information

PROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4

PROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4 Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as

More information

Work Capacity. Speed & Multi-Directional Speed. Elastic/Reactive Strength (Speed-Strength. Explosive Strength (Strength-Speed & Spped-Strength)

Work Capacity. Speed & Multi-Directional Speed. Elastic/Reactive Strength (Speed-Strength. Explosive Strength (Strength-Speed & Spped-Strength) Work Capacity What is Work Capacity? This article will be dedicated to the topic of developing work capacity for athletic development. Before we start let s ask the question what is work capacity? Work

More information

Plyometric box Stability ball Kettlebells Mat

Plyometric box Stability ball Kettlebells Mat COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable

More information

Phase I Monday and Friday

Phase I Monday and Friday Phase I Monday and Friday 1. Start with a warm-up: 3 minutes running or biking, 2 minutes skipping rope Complete exercises: Chopping down with tubing or DB(3 sets of 6 reps each side) Chopping up with

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for

More information

Program. Dagens skill: Muscle ups. B.For time: C2B Dagens skill: Deadlift

Program. Dagens skill: Muscle ups. B.For time: C2B Dagens skill: Deadlift Dato Program Dagens skill: Muscle ups onsdag den 1. juni 16 torsdag den 2. juni 16 A. 3 rounds of: 1. minut: 15-25 sek Bottom dip hold 2. minut: 15-25 sek Top dip hold 3. minut: Rest 4. minut: 3-8 Muscle

More information

Battle Ground Copyright Jason Ferruggia

Battle Ground Copyright Jason Ferruggia Heavy Upper Body Day 1) 60 Incline DB Press Reps: 8 Rest: 90 Note: Palms facing each other 2) 30 Incline Neutral Grip Barbell Press w/chains Reps: 6 Note: Use a straight bar if it s your only option. Sets

More information

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017

OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first

More information